Eat More Fish
To start, pre-game nutrition is very important but even more importantly is what you eat the 2-4 days leading up to competition. If you somehow think your pre-game meal will make up for 4-days of crappy food, you are wrong.
So if you have a game Friday, nutrition for the game starts on Monday.
With that out of the way, here are simple suggestions for pre-game meals.
3-4 hours before the game should be your last major meal. It should consist of a few things.
1. Food that you are accustomed to and have eating (hopefully regularly) before practice. NEVER try a new food before a game.
2. Good suggestions are oatmeal, whole wheat chicken breast sandwich and cottage cheese, eggs with potatoes, salmon and rice, PB&J sandwich with assorted fruit.
3. Avoid "heavy" foods i.e. deep fried, lots of oil/fat, a super big meal.
Then 60-90min before the game have a small snack that is high in carbohydrates such as a banana, 1/2 PB&J sandwich, cliff bar, yogurt and fruit smoothie, granola bar. Again something that you are used to and know will sit comfortably in your stomach.
Eggs are not only a great source protein, but also contain a ton of vitamins and minerals that are essential for you. One of those is choline, a neurotransmitter that plays an important role in your brain health and development. Making eggs a great choice for breakfast.
Don't forget to eat the yolk! The yolk is where most of the benefit is contained, so DO NOT REMOVE THE YOLK!
The steps are easy, just put everything in a bowl, and start mixing until everything is smoothly blended. Can't get much easier than that! Slice up some apples, pineapple, or grab some grapes and start dippin'.
This easy recipe packs a big nutritional punch to go along with the benefits of the fruit. Plus we get a complete protein sourc, healthy fats, quality carbs, fiber, and a good spectrum of vitamins and minerals.
A typical serving of this fruit dip will provide the following.
Spinach, Ham, Pesto Sandwich
I'm a big fan of hot sandwiches and especially when there is
an abundance of flavors like this monster has to offer. And if you think you need something fancy to cook these toasty
sandwiches, you're wrong. All you need is a George Foreman
or a panini maker, and who doesn't have one of those?
The rest is easy as pie, so give this sensational sandwich a try!
1) Mix the pesto and spinach together. I used frozen spinach because it's already reduced down and easy to mix. If you have fresh spinach, no problem; just chop it and sauté it up a little so it's not chunky or thick.
2) Cut slices of ham and slab those suckers on the rye bread.
3) Slather on the pesto/spinach mixture and top with the fresh mozzarella.
4) Put the sandwich together and put in a panini maker or George Foreman. Press from about 2-minutes or until some char is on the bread. Take out, slice in half, and enjoy this savory sandwich.
Peanut Butter Protein Balls
The only ingredients you need are chocolate protein powder, natural peanut butter, plain oatmeal, semi-sweet chocolate chips, cinnamon, and flax seed is optional.
First step is to mix together some oatmeal, chocolate chips, cinnamon, and flax seed if you choose so. How much? I don't know, I just judge by eye. Usually I put in 3 scoops of protein, around a cup of oatmeal, lots of cinnamon, and a good mixture of chocolate chips so it all looks even.
Then I plump on the PB! I freakin' love PB, so I put in a lot. Basically start by putttig in some PB in the mixture and stir around, you'll be able to tell whether you need more or less. You have enough PB when all the other ingredients are sticking together and not lagging off in the corner like a food loner. Get all those ingredients together like a big party!
Next all you do is form little meat ball sized balls. As big or small as your little heart desires. After you roll them I highly recommend putting them in the freezer or the fridge for about 20 minutes. Why these shenanigans you ask? I just think they are much better when chilled a little bit, but they're still pretty dang good at room temp.
This picture doesn't quite do these PB protein balls justice, so your just gonna need to try them for yourself. From that mixture I rolled out about 20 balls. Don't know the exact nutrtional info on each ball but here's my guess.
1 Ball= 105 Cal
Quinoa Max & Cheese
Quinoa is a plant and is often considered a grain, but it's really a pseudo grain and differs in many ways. In fact, Quinoa is more closely related to spinach and beetroot than grains.
Let's take a look at the amazing benefits of Quinoa...
First and foremost Quinoa is a complete protein, meaning it contains all of the essential amino acids. Most other grains are incomplete protein sources, meaning they DO NOT contain all of the essential amino acids that our body needs.
Just one cup of Quinoa contains about 10g of Protein, almost twice as much as both rice and wheat proteins.
Not just protein, but also about 28% of quinoa's fatty acids come in the form of oleic acid, a heart-healthy monounsaturated fat, and about 5% come in the form of alpha-linolenic acid or ALA—the omega-3 fatty acid most commonly found in plants and associated with decreased risk of inflammation-related disease.
In addition, maybe the most striking health benefit provided by quinoa is its overall nutrient richness. It packs a big punch of protein, healthy fats, but it is also full of antioxidants, anti-inflammatory's, fiber (over 6g in 1 Cup), and phytonutrients (Natural nutrients in plant sources that offer huge health benefits).
It's also gluten free, supports energy levels by providing Riboflavin, Magnesium, Iron, and Manganese, and may also benefit by fighting obesity, diabetes, and certain cancers.
Overall Quinoa is a food that should be in your kitchen cupboard at all times.
Now if you've never eaten Quinoa before, the best way to explain it is it's very similar to rice. You cook it the same and it can be used in many of the same ways. It's absorbs flavors well and is a good substitution for rice in many recipes.
It can also substitute for grains, cereals, or pasta's in many cases as well, and today that's what it's replacing. We're taking the great classic Mac and Cheese and using Quinoa instead of Macaroni.
We promise you this recipe won't disappoint and will give you a great taste of what Quinoa is all about!
Without further ado, here you go
1. Lightly saute the Broccoli, Carrots, Garlic for about 3-Minute
2. Bring a pot of water to a boil, and cook the quinoa for about 10-Minutes or until done.
3. Combine the eggs and milk in large bowl and beat until smooth.
4. Combine the quinoa, veggies, and 3/4's of the cheese. (Now is the time to add in optional spices, herbs.
5. Throw mixture into a pan, and top with the remaining cheese
6. Cook at 350 degrees for about 25 minutes, or until cheese is brown
7. Grab a fork and Enjoy! If you're feeling adventurous try adding salsa, hot sauce, ketchup, or sour cream for some extra flavor!
Eggs In A Hole
Here's a great recipe that literally takes 5-minutes to make. So no excuses!
1) Cut 2-3 thick slices from the Bell Pepper
2) Place sliced Peppers on griddle or pan to cook for 30-60 seconds each side
3) Crack an egg in each Pepper
4) Place slices of Cheese on top of egg
5) Cook until egg is done
Michael Zweifel - Owner of BBA